Succulent slices of pork tenderloin marinated in a lemon garlic vinaigrette, quickly pan-seared and roasted in less than 15 minutes. Rich, herby, tangy homemade tzatziki. Flavor-loaded Greek salad with feta, Kalamata olives, artichokes, and sweet grape tomatoes. Warm, chewy flatbread pita. a.k.a The best Greek street food experience transformed into an outrageously delicious, wholesome homemade dinner.
Blue Zone Living
A few years ago, I studied abroad in Ikaria, Greece, in a course on nutrition and longevity in the Blue Zones. Ikaria is one of five stand-out regions (called Blue Zones) with the highest rates of disease-free longevity in the world. (The others are Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; and Loma Linda, California.) Each region offers unique clues into the various dietary, lifestyle, and environmental factors that may be optimal for all-around human health. Most notably, not only do Ikarians live longer (1 in 3 live to their 90s), but dementia is essentially non-existent, and they have much lower rates of chronic diseases like cancer and cardiovascular disease (which in most countries would drastically increase with an aging population).
Going into the class, the Mediterranean diet was understandably a major focus, as there are robust data supporting its role in chronic disease prevention. However, it didn’t take long after arriving on the island to shift focus to the other social and personal customs that define the Ikarian way of life. “Studying” the lifestyle in Ikaria meant dance parties at dinner, relaxing beach days complete with {goat milk} ice cream, yoga on breathtaking seaside cliffs, hikes in the mountains to pick strawberries and make essential oils while eating chocolate and drinking tea, daily story time with the elder neighbors over coffee, pottery-making (and pottery shopping after assessing my unfortunate handiwork), licking honey off the comb with the bees, and the option of a nap in place of any of the loosely-scheduled activities, no questions asked.
The biggest takeaway: Longevity across the world is determined more by social connectedness than any other studied factor, including diet and exercise.
The multi-generational bonds, community support, and low-stress, shared celebration of life in Ikaria certainly attest to this association. Just another reason to reassess your priorities and adjust as needed… a reminder that never hurts amidst full-time dedicated studying for medical school boards.
Recipe Influence
Tzatziki
One cooking lesson we got in Ikaria was Tzatziki 101. Our wonderful host, Thea, emerged from the kitchen one afternoon as we finished up lunch with our sweet Greek coffees. She called for everyone’s attention and said, “It’s just Greek yogurt, cucumber, whatever herbs I picked that morning, some lemon, maybe olive oil…whatever you feel like. Mix that together. Alright, would anyone like to have a nap?”
In sum, Thea’s traditional recipe is pretty lax. But one point is important to mention: Low fat/fat free Greek yogurt is NOT in the equation. Before that trip, I didn’t know it was possible for yogurt to be so satisfying. We ate it plain at nearly every meal and referred to it as “the frosting.” So creamy and fluffy that every lick felt like the richest indulgence. Add a drizzle of Greek honey and you’re done. So, for the best tzatziki, use the best Greek yogurt. I don’t think it’s even possible to find a fat content as high as we had at Thea’s, but shoot for a high-quality brand with adequate fat for the best results.
Pork
The pork tenderloin is marinated in a simple Greek vinaigrette of lemon juice, red wine vinegar, olive oil, oregano, garlic, salt and pepper. For the easiest and most even cooking, divide the pork into single 4-oz portions beforehand. The secret to the most tender, melt-in-your mouth center with a smoky caramelized crust happens to also be the quickest method for a lean tenderloin. Pan-sear to brown on all sides, then throw that whole skillet in the oven for just about 10-12 more minutes. Rest at least 5 minutes. Slice. Ready. You can skip the hours of slow-roasting, the meat is super juicy and tender, and it’s extra lean = win + win + win.
Fun fact: While this recipe gives off serious gyro vibes and contains nearly the same ingredients, the Greek word “gyro” means “turn,” which refers specifically to the cooking method for the gyro meat: sliced, stacked into a cone shape, and roasted on a vertical rotisserie (turning as it cooks). So for the name I stuck with pork tenderloin pitas to respect the nomenclature for any purists out there.
All the rest
- The tomato feta salad is super simple to prepare and brings LOADS of flavor. Sweet grape tomatoes, Kalamata olives, tangy artichokes and high-quality feta, a small kick of red onion, and a touch of olive oil and vinegar.
- Use traditional Greek flatbread-style pita (or “pocketless pita”), which is thicker, softer, chewier, (and wayyyy more satisfying in my opinion) than the typical thin dry pita pockets. If you can’t find flatbread pita and don’t have time to make it your own, sub another type of thick flatbread or naan.
- On the side are my crispy smashed garlic truffle potatoes, which are to-die-for and recommended with literally any meal. Not the fries you might find alongside your gyro from the street, but they’re the crisp starch you crave with outrageous salt and vinegary, herby, garlicky flavor and a punch of aged truffle cheese heaven. Plus, they’re made much better-for-you than your average fry. (Full recipe will be posted very soon.)
Greek Pork Tenderloin Pitas with Tzatziki and Tomato Feta Salad
Ingredients
- 2 Greek pita breads (flatbread, not pita pockets)
For the pork:
- 8 oz pork tenderloin, trimmed
- 1/2 tbsp red wine vinegar
- 1/2 Tbsp high quality olive oil
- 1/2 Tbsp fresh lemon juice
- 1/4 tsp dried oregano
- 1/2 clove fresh garlic, minced
- Generous pinch salt
- Fresh ground black pepper
- 1/2 - 1 tsp oil for the pan
For the Tzatziki (enough for leftovers):
- 1/4 large cucumber, grated and squeezed of juices
- 7 oz plain Greek yogurt (full fat for best flavor, such as Fage 5%)
- 1 small clove garlic, finely minced
- Handful mixed fresh herbs, finely chopped: basil, parsley, mint, and/or dill
- Zest (finely grated rind) from 1/2 lemon
- 1 tsp fresh lemon juice
- 1 tsp high quality olive oil
- Sea salt, to taste
- Fresh ground black pepper, to taste
For the tomato feta salad:
- Handful sweet grape tomatoes, halved
- 2 jarred artichoke hearts, chopped
- 1-2 Tbsp minced red onion
- 5-6 pitted kalamata olives, chopped
- 1 oz traditional Greek feta, crumbled
- 1/2 tsp high quality olive oil
- 1/2 tsp red wine vinegar
Instructions
Marinate the pork:
- Trim pork of fat and silver skin. Cut crosswise into 2 individual portions.
- Combine red wine vinegar, olive oil, lemon, oregano, garlic, and a generous pinch salt and pepper in a baggy. Add pork and seal tightly. Marinate in refrigerator for 1-4 hours.
Prepare the tzatziki (can be done ahead of time):
- Grate the cucumber, then squeeze in several paper towels to completely remove all excess juices. In a mixing bowl, combine cucumber, Greek yogurt, garlic, herbs, lemon zest and juice, olive oil, and a generous pinch salt and pepper. Fold and gently stir until evenly combined. Adjust salt, pepper, and herbs to taste.
Prepare the salad:
- Combine halved grape tomatoes, chopped artichokes, minced onion, chopped olives, and crumbled feta in a mixing bowl. Drizzle in olive oil and vinegar. Toss to combine. Set aside.
Cook the pork:
- Preheat oven to 400ºF.
- Heat a small/medium oven-safe skillet over medium heat. Add just enough oil to lightly coat the pan (more oil if cast iron, less if nonstick).
- Remove pork from marinade, allowing excess liquid to drip off. Discard remaining marinade. Season both sides of pork with a light amount of salt and pepper.
- Place pork into hot skillet. Sear about 1 minute per side, until browned on all sides.
- Transfer the entire skillet to the oven. Roast about 6 minutes on one side. Quickly remove the pan (WITH A POTHOLDER), turn the pork, and immediately return to the oven. Roast 5-7 minutes longer, depending on the thickness. It should still give but bounce back with some resistance when pressed with the back of a fork. Or check with a meat thermometer, and remove from the oven when the internal temp reaches 135-140ºF (goal 145ºF after rest). Transfer to a cutting board and rest at least 5-10 minutes before slicing. (Rest is very important to retain the juices!)
Assemble the pitas:
- Place the pita breads in the oven just until warmed and lightly toasted.
- After resting, slice each piece of pork crosswise into ~1/2-inch rounds.
- On each pita, layer a thick smear of tzatziki, pork slices, and several spoonfuls of salad.
- Enjoy by fork and knife or by hand. Served with a side of crispy smashed potatoes (garlic, vinegar, truffle cheese).